Kristen's Recipes

1 tsp. vegetable oil
1/2 C. chopped red onion
1 1/2 tsp. minced fresh or 1/2 tsp. dried thyme
4 skinned/boned chicken breast halves (cut them in half again)
1/2 C. seedless sugar-free raspberry preserves
2 tbls. balsamic vinegar
1/4 tsp. salt
1/4 tsp. pepper

Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion; sauté 5 minutes. Combine thyme and 1/4 tsp. salt; sprinkle over chicken. Add chicken to skillet; sauté 6 minutes on each side (or until done). Remove chicken from skillet; keep warm. Reduce heat to medium-low and add preserves, vinegar and pepper, stirring constantly until the preserves melt. Spoon raspberry sauce over chicken.

Yield: 4 servings
Calories: 152
Fat: 1.7g
Fiber: 0g

4 (4oz.) boneless skinless chicken breasts
2 potatoes, peeled & cut into chunks
1 can of campbell’s french onion soup
garlic powder
pepper

Preheat oven to 350*. Season both sides of chicken with garlic powder and pepper and brown in skillet that has been sprayed with cooking spray. Place in 8″ baking dish that has been sprayed. Cover chicken with potato chunks. Pour the soup over the chicken and sprinkle with pepper. Cover with foil and bake 40-50 minutes or until potatoes are tender.

Yield: 4 servings
Calories: 212
Fat: 1.33
Fiber: .8g

Grilled Chicken Paillard with Lemon and Black Pepper and Arugula-Tomato Salad

1/4 C. freshly squeezed lemon juice

1 small shallot, chopped

1/4 C. pure olive oil

1/4 tsp. coarsely ground fresh black pepper

4 boneless, skinless, chicken breasts, pounded thinly

Salt

1/2 lb. arugula

2 ripe beefsteak tomatoes, diced

1 small red onion, peeled, halved and thinly sliced

2 T. red wine vinegar

2 T. extra-virgin olive oil, plus additional for garnish

Lemon halves, for garnish

 

Whisk together lemon juice, shallot, olive oil and black pepper in a large baking dish. Add the chicken, turn to coat and marinate in the refrigerator for 30 minutes. Preheat grill to high. Remove chicken from marinade, season with salt on both sides and grill for 2 to 3 minutes per side or until golden brown and just cooked through. Combine arugula, tomatoes and onions in a large bowl, toss with the vinegar and oil and season with salt and pepper, to taste. Place each paillard on a large plate, drizzle with extra-virgin olive oil and top with some of the arugula-tomato salad. Garnish with lemon halves.

1 tsp. olive oil, divided
2 C. diced crimini or button mushrooms
1 large garlic clove, minced
1/4 tsp. pepper
4 (4-oz.) skinned, boned chicken breast halves
4 (1/2-oz.) slices Gouda or fontina cheese
3/4 C. low-salt chicken broth
1/4 C. Madeira or dry sherry
1 tsp. cornstarch
1 tsp. water
4 small crimini or button mushrooms, halved (optional)
Thyme sprigs (optional)

Heat 1/2 tsp. oil in a large nonstick skillet over medium heat. Add diced mushrooms and garlic; sauté 3 minutes. Stir in pepper, and set aside. Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff 2 T. mushroom mixture and 1 slice cheese into each pocket. Heat 1/2 tsp. oil in skillet over medium-high heat. Add chicken; cook 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add broth and Madeira to skillet. Bring to a boil; cook 2 minutes or until reduced to 3/4 C.. Combine cornstarch and water; add to skillet. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken; garnish with mushrooms and thyme, if desired.

Yield: 4 servings
Serving size: 1 chicken breast half and 2 T. sauce

Calories: 207
Fat: 6.9g
Fiber: 0.5g

1 C. Chopped onion
3/4 C. chopped carrots
3/4 C. Chicken Stock
1/2 C. Pearl Barley
1/2 tsp. Poultry Seasoning
1 clove Garlic, minced
4 Chicken Breasts
2 T. fresh snipped parsley

In a medium saucepan combine onion, carrots, stock, barley, poultry seasoning, and garlic. Heat mixture to boiling. Pour hot mixture into a 11/2-quart casserole. Arrange chicken breasts atop mixture. Bake, covered, in a 350° oven for 1 hour or till barley and chicken are tender. Sprinkle with parsley.

2 cloves garlic – minced
1 C. fresh mushrooms – chopped
1 C. cooked spinach — chopped and drained
1/8 tsp. nutmeg
1 C. cooked white rice
1 C. carrots — grated and blanched
1 T. fresh parsley — chopped
1/8 tsp. thyme
1/8 tsp. sage
Dash pepper
2 1/2 lb. turkey breast, boneless and skinless
2 T. honey
2 tsp. Dijon mustard
1/3 C. Breadcrumbs

Sauté garlic for 1 minute; add mushrooms and sauté over medium-high heat until all liquid has evaporated. Transfer to mixing bowl and add spinach and nutmeg, mixing well; set aside. In separate bowl combine rice, carrot, parsley, herbs, and pepper; set aside. Preheat oven to 350. Lay turkey breast flat; pull out the tendons from the 2 fillets over to the outside. Cover breast with sheet of wax paper and using a meat mallet, lb. to about 1 inch thickness, forming a butterfly or free form rectangle shape. Spread spinach mixture evenly over turkey to about 1 inch from edge of meat, forming a rectangular shape with mixture; top with rice mixture. Fold sides and ends of breast over stuffing to enclose; secure sides and ends with toothpicks. Transfer, seam side down to rack in roasting pan; cover pan with a tent of foil and roast for 1 1/2 hours. Remove roast from oven and increase oven temperature to 425. Combine honey and Dijon mustard. Remove toothpicks from roast; spread honey mixture over roast and sprinkle with crumbs, making sure top and sides are coated. Return roast to oven and roast until topping is lightly browned, 10-15 minutes.

1/4 C. lemon juice
1 T. ground coriander
1 tsp. chili pepper flakes
3 cloves garlic, minced
1 lb. turkey breast fillets, boneless, cut crosswise into thin strips
1-1/4 lbs. frozen spinach, thawed and drained
3 T. cilantro or parsley, chopped

Turn on broiler. Combine first 3 ingredients, and 2 cloves of garlic in a mixing bowl. Add turkey and turn to coat. Marinate 40 minutes. Heat some stock in a heavy nonstick skillet over medium heat. Cook spinach and remaining garlic, covered, 2 minutes, or until spinach is heated throughout. Season with pepper to taste. Set aside and keep warm. Arrange turkey strips on a broiler pan in a single layer. Broil 3-5 minutes, without turning, or until turkey is done. Serve turkey strips over spinach. Sprinkle with cilantro.

1 (3 1/2-lb.) chicken
1 T. chopped fresh rosemary
2 tsp. chopped fresh thyme
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
4 garlic cloves, crushed
Cooking spray
1/2 C. Lemon Curd
3 large lemons, halved
Fresh rosemary sprigs (optional)

Preheat oven to 450°. Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Combine the rosemary and the next 4 ingredients (rosemary through garlic). Rub mixture under loosened skin, and rub over breast and drumsticks. Lift wing tips up and over back; tuck under chicken. Place the chicken, breast side up, on a broiler pan coated with cooking spray. Pierce the skin several times with a meat fork. Insert a meat thermometer into the meaty part of thigh, making sure not to touch bone; brush chicken with Lemon Curd. Arrange lemons around chicken. Bake at 450° for 30 minutes. Reduce the oven temperature to 350° (do not remove chicken from oven), and bake for an additional 1 hour or until thermometer registers 180°. (Cover the chicken loosely with foil if it gets too brown.) Remove the chicken from the oven. Cover the chicken loosely with foil, and let stand for 10 minutes. Discard skin. Serve with lemon halves, and garnish with rosemary, if desired.

Yield: 5 servings
Serving size: 3 oz. chicken and 1 lemon half

Calories: 269
Fat: 10g
Fiber: 0g

2 poblano chiles (about 6 oz.)
2 Anaheim chiles (about 4 1/2 oz.)
1 red bell pepper
1 T. olive oil
3 C. sliced cremini mushrooms (about 8 oz.)
1 1/2 C. sliced shiitake mushrooms (about 1 [3 1/2-oz.] package)
1/2 C. sliced green onions
2 garlic cloves, minced
2 T. all-purpose flour
1/2 tsp. dried rubbed sage
1/4 tsp. ground cumin
1/4 tsp. black pepper
1 1/4 C. fat-free, less-sodium chicken broth
1/2 C. water
4 oz. block-style fat-free cream cheese (about 1/2 C.), softened
1/2 C. (2 oz.) shredded Monterey Jack cheese
1/4 C. chopped fresh cilantro
Cooking spray
9 (6-inch) corn tortillas, cut in half
2 1/4 C. chopped skinned roasted chicken breast (about 3/4 lb.)
1/4 C. (1 oz.) grated fresh Romano cheese

Preheat broiler. Cut the chiles and bell pepper in half lengthwise, and discard seeds and membranes. Place chile and bell pepper halves, skin sides up, on a foil-lined baking sheet, and flatten with hand. Broil for 5 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag, and seal. Let stand 15 minutes; peel and chop chiles and bell pepper. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, onions, and garlic; sauté 5 minutes. Stir in flour, sage, cumin, and black pepper, and cook 2 minutes. Stir in chopped chiles and bell pepper, broth, and water; simmer 5 minutes or until thick, stirring constantly. Stir in cream cheese. Remove from heat; stir in Jack cheese and cilantro. Preheat oven to 350°. Spoon 1 C. mushroom sauce into an 11 x 7-inch baking dish coated with cooking spray; top with 6 tortilla halves, 3/4 C. chicken, and 1 C. sauce. Repeat layers twice, ending with sauce. Sprinkle with Romano. Cover and bake at 350° for 35 minutes or until bubbly. Let stand 10 minutes.

Yield: 8 servings
Calories: 239
Fat: 7.8g
Fiber: 3g

Pesto:
1/3 C. chopped fresh parsley
1/4 C. chopped fresh sage
1/3 C. fat-free, less-sodium chicken broth
2 T. chopped walnuts, toasted
1 tsp. extravirgin olive oil
1/2 tsp. salt
3 garlic cloves, peeled

Chicken:
1 (7-lb.) roasting chicken
Cooking spray

Preheat oven to 450°. To prepare pesto, combine first 7 ingredients in a blender or food processor; process until smooth. To prepare chicken, remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub pesto under loosened skin and over breast and drumsticks. Lift wing tips up and over back; tuck under chicken. Place chicken, breast side up, on a broiler pan coated with cooking spray; bake at 450° for 30 minutes. Reduce oven temperature to 350° (do not remove chicken from oven); bake an additional 1 1/2 hours or until a thermometer registers 180°. Let stand 10 minutes. Discard skin.

Yield: 6 servings
Serving size: about 5 oz.

Calories: 298
Fat: 12.9g
Fiber: 0g

1 T. butter
1 T. vegetable oil
8 (2-oz.) turkey cutlets
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 C. all-purpose flour
1 C. fresh orange juice
2 tsp. Dijon mustard
1/3 C. dried cranberries

Melt butter and oil in a large nonstick skillet over low heat. While butter melts, sprinkle cutlets with salt and pepper. Place flour in a shallow dish. Dredge cutlets in flour; shake off excess flour. Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add cutlets to pan; cook 2 minutes on each side or until golden brown. Remove cutlets from pan; keep warm. Add juice, mustard, and cranberries to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 2/3 C. (about 5 minutes). Serve sauce over cutlets.

Yield: 4 servings
Serving size: 2 cutlets and about 2 1/2 T. sauce

Calories: 271
Fat: 7.4g
Fiber: 1.2g

3 chicken breast halves, skinned and boned
1 tsp. Oil
3 C. green cabbage, cut in 1/2-inch slices
1 T. cornstarch
1/2 tsp. ground ginger
1/4 tsp. garlic powder
1/2 C. water
1 T. soy sauce

Cut chicken breast halves into strips. Heat oil in fry pan. Add chicken strips and stir fry over moderately high heat, turning pieces constantly, until lightly browned (about 2-3 minutes). Add cabbage; stir fry 2 minutes until cabbage is tender-crisp. Mix cornstarch and seasonings; add to water and soy sauce, mixing until smooth. Stir into chicken mixture. Cook until thickened and pieces are coated, about 1 minute.

Yield: 4 servings
Calories: 135
Fat: 2g
Fiber: .5g

Filling:
1/4 C. chopped onion
1/2 lb. ground turkey
Cooking spray
2 C. finely shredded cabbage
1/2 tsp. freshly ground black pepper
1/4 tsp. salt

Dough:
1/4 C. sugar
1 package dry yeast (about 2 1/4 tsp.)
1/2 C. warm water (100° to 110°)
1/2 C. 1% low-fat milk
1/4 C. vegetable oil
3/4 tsp. salt
2 large eggs, lightly beaten
4 C. bread flour, divided

To prepare filling, cook the onion and turkey in a large nonstick skillet coated with cooking spray over medium-high heat until turkey is browned, stirring to crumble. Add cabbage; cook until cabbage wilts, stirring constantly. Stir in pepper and 1/4 tsp. salt. Cover and chill. To prepare dough, dissolve sugar and yeast in warm water in a large bowl; let stand 5 minutes. Stir in milk, oil, 3/4 tsp. salt, and eggs. Lightly spoon flour into dry measuring C.; level with a knife. Add 3 1/2 C. flour to yeast mixture, and stir to form a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of the remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Divide dough in half. Roll each half into a 10 1/2 x 7-inch rectangle on a lightly floured surface. Cut each rectangle into 6 (3 1/2-inch) squares. Working with 1 portion at a time (cover remaining dough to keep from drying), spoon about 1/4 C. filling into center of each portion, and bring 2 opposite corners to center, pinching points to seal. Bring remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place the bierocks, seam sides down, on a large baking sheet covered with parchment paper. Cover and let rise for 20 minutes. Preheat oven to 375°. Uncover bierocks. Bake at 375° for 15 minutes or until bierocks are browned on the bottom and sound hollow when tapped. Remove bierocks from pan, and cool on wire racks. Note: To freeze, cool completely, and wrap individually in foil. Place wrapped bierocks in a heavy-duty zip-top plastic bag; freeze for up to 3 months. To reheat, thaw in the refrigerator. Place foil-wrapped bierocks in a preheated 350° oven for 15 minutes.

Yield: 12 servings
Serving size: 1 bierock

Calories: 244
Fat: 7.4g
Fiber: 1.6g

6 dried Black Mission figs
1 C. fat-skimmed chicken broth
1 tsp. ground coriander
1 tsp. dry mustard
4 boned, skinned chicken breast halves (4 to 6 oz. each)
1 T. olive oil
1 onion (about 8 oz.), peeled and chopped
1 T. all-purpose flour
1/3 C. dry sherry
1/4 C. balsamic vinegar
Thinly sliced fresh chives
Salt and pepper

Cut figs into quarters and place in a small bowl; cover with hot water and soak until soft, about 15 minutes. Lift figs from liquid and place in a blender or food processor. Add 1/3 C. of the soaking liquid (discard remainder) and the broth, coriander, and dry mustard; whirl until smooth. Rinse chicken and pat dry. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add 1 1/2 tsp. olive oil and tilt pan to coat bottom. Add chicken in a single layer and cook, turning once, until browned on both sides, 4 to 6 minutes total. Transfer to a plate. Reduce heat to medium-high. Add remaining 1 1/2 tsp. oil and onion; stir often until onion is limp and beginning to brown, 2 to 3 minutes. Add flour and stir to coat onion. Add fig mixture and stir until boiling. Return chicken to pan. Cover and simmer over low heat until chicken is no longer pink in center of thickest part (cut to test), 5 to 7 minutes. With tongs, transfer chicken to plates. Stir sherry into sauce. If desired for a smoother sauce, pour through a fine strainer into a bowl. Spoon sauce equally over chicken, then drizzle each portion with 1 T. vinegar. Sprinkle with chives and add salt and pepper to taste.

Yield: 4 servings
Calories: 255
Fat: 5.2g
Fiber: 2.2g

8 oz. green beans, rinsed, ends trimmed, and any strings removed
2 tsp. salad oil
2 cloves garlic, peeled and minced
2 green onions (including green tops), rinsed and thinly sliced
2 serrano or other hot red or green chilies, rinsed, stemmed, and thinly sliced crosswise into rings (see notes)
1 lb. ground turkey breast
2/3 C. fat-skimmed chicken broth
2 T. firmly packed brown sugar
2 T. Asian fish sauce (nam pla or nuoc mam)
1 T. soy sauce
2 tsp. pepper
1 C. chopped fresh Thai or sweet basil leaves
1/4 C. roasted cashews
4 C. hot cooked jasmine rice

In a 3- to 4-quart pan over high heat, bring 2 quarts water to a boil. Add green beans and cook just until they turn bright green and are tender-crisp, 30 seconds. Drain and immediately rinse under cold running water until cool to touch. Cut beans diagonally into 1-inch lengths. Pour oil into a 12-inch nonstick frying pan or 14-inch wok over high heat. When hot, add garlic, half the green onions, and half the chilies. Stir until fragrant, 1 minute. Add ground turkey and stir frequently until very little pink remains and turkey is crumbly, about 5 minutes. Meanwhile, in a 2-C. glass measure, mix chicken broth, brown sugar, fish sauce, soy sauce, and pepper. Pour over turkey mixture and stir until liquid is partly evaporated and turkey is no longer pink in center of thickest pieces (cut to test), about 4 minutes. Stir in green beans and 3/4 C. chopped basil. Pour into a serving bowl and sprinkle with the remaining basil, green onions, and sliced chilies. Top with the cashews. Serve alongside hot cooked jasmine rice.

Yield: 6 servings
Calories: 410
Fat: 5.3g
Fiber: 1.8g

2 tsp. each Honey, Ketchup and Soy Sauce
1 tsp. freshly squeezed Lemon Juice
1/2 tsp. grated pared Ginger Root
1 Garlic Clove, minced
5 oz. skinned and boned Chicken Breast, cut into 1 inch cubes
1 C. hot cooked Rice

Using a wire whisk, in a small bowl combine honey, ketchup, soy sauce, lemon juice, ginger root and garlic. In 8 inch microwavable glass pie plate arrange chicken cubes. Pour honey mixture over chicken; cover with plastic wrap and refrigerate for 30 minutes. Vent plastic wrap and microwave chicken on HIGH (100%) for 2 minutes, stirring halfway through cooking. Let stand for 1 minute, until chicken is cooked through. Serve chicken mixture over rice.

Yield: 2 servings
Calories: 202
Fat: 1g
Fiber: 1g

2 chicken cutlets (4 oz. each) lb.ed to 1/4″ thickness
2 T. all purpose flour
1 tsp. each margarine and olive oil
1 C. sliced mushrooms
1/4 C. evaporated skim milk
2 T. half & half
1/2 oz. Parmesan
1 T. chopped freh parsley
dash of pepper

On wax paper, dredge cutlets in flour, coating both sides. In skillet combine margarine and oil and heat until margarine is melted; add cutlets and cook over med-high heat, turning once until lightly browned, 2-3 minutes on each side. transfer chicken to plate and set aside. In same skillet, sauté mushrooms over high heat stirring frequently until tender crisp, 1-2 minutes. Stir in milk and half & half. Reduce heat to med-low and cook, stirring frequently, 1-2 minutes. Stir in remaining ingredients and cook until cheese melts. Return chicken to pan and heat 1-2 minutes. Serves 2.

Yield: 2 servings
Calories: 276
Fat: 10g
Fiber: 1g

2 tsp. margarine
2 tsp. olive or vegetable oil
4 thin chicken cutlets (1/4 lb. each)
1 tsp. onion powder
1/2 C. evaporated skimmed milk
1/4 C. half & half
6 large pitted black olives
2 T. grated parmesan cheese
2 slices crisp fried bacon
2 dashes white pepper

In a 10″ nonstick skillet, combine margarine and oil and heat until melted. Add chicken and cook over medium heat, turning once, until cooked through and lightly browned, 2-3 minutes per side. Transfer to a plate ans set aside. In the same skillet, cook milk, onion powder, half and half, and juices from chicken until small bubbles appear. Stir in remaining ingredients and cook until cheese melts and mixture thickens, 1-2 minutes. Return chicken to skillet and cook until chicken is heated through 1-2 minutes longer.

Yield: 4 servings
Calories: 261
Fat: 11g
Fiber: 1g

1 1/3 pounds (4 medium) potatoes, sliced 1/3 inch thick
1 pound boned and skinned chicken breasts, cut into 1/2-inch strips
2 T. vegetable oil
1 red apple, cored and cut into 1/3-inch wedges
1/3 cup sliced green onions
1 T. cider vinegar
1 T. honey
1 T. prepared yellow mustard
Salt and pepper, to taste

Place potatoes in shallow 1 1/2- to 2-quart microwave-safe dish. Cover with plastic wrap, venting one corner. Microwave on HIGH 8 to 10 minutes until just tender. While potatoes cook, in 12-inch skillet over high heat toss and brown chicken in oil 3 minutes. Add apple; toss 2 minutes. Add potatoes; toss about 5 minutes until potatoes are lightly browned. In small bowl mix vinegar, honey and mustard. Drizzle over contents of skillet. Add green onions. Toss 2 minutes. Season with salt and pepper.

1 1/2 pounds boneless chicken breasts, cut in 1/2-inch cubes
2 T. flour
2 T. fish sauce
2 T. dark soy sauce, divided
1 piece fresh ginger root, peeled, 1 1/2 inches long
2 chili peppers, chopped
1 T. vinegar
1 T. sugar
1 lime, peel grated, juiced
3 C. nappa cabbage, chopped
4 green onions, chopped
1/4 C. mint, chopped fresh

In medium bowl place chicken. Sprinkle with flour, turning to coat. Add fish sauce and 1 T. of the soy sauce; set aside. Place ginger in blender or food processor and mince, about 30 seconds; add chilies, remaining 1 T. soy sauce, vinegar, sugar and 1/2 tsp. grated lime peel. Blend or process for about 1 minute; set aside. Into heated wok or Dutch oven over high heat, pour oil. Add chicken, onion and cabbage, stir frying about 4 minutes until chicken turns white. Pour ginger sauce mixture over chicken and continue to stir fry over high temperature until sauce thickens, about 2 minutes. Sprinkle with lime juice and top with mint.

1 (4-pound) fresh or thawed whole roasting chicken
2 T. low sodium Soy Sauce
2 tsp. dry sherry
1 tsp. vegetable oil
1 large clove garlic, pressed
1/2 tsp. fennel seed, crushed
1/2 tsp. ground ginger
1/4 tsp. sugar
1/8 tsp. ground cloves

Pierce chicken thoroughly with fork; place, breast side up, in shallow, foil-lined roasting pan. Combine remaining 8 ingredients; brush cavity and skin thoroughly with mixture. Roast in 325-degree F oven 1 hour and 45 minutes, or until meat thermometer inserted into thigh registers 180 degrees F, brushing chicken occasionally with remaining sauce mixture during last 40 minutes of roasting time. Remove chicken from oven; let stand 10 minutes before carving.

2 Whole Chicken Breasts, skinned and cut into 2″ pieces
1 T. Vegetable Oil
1 Zucchini, thinly sliced
1 large Carrot, pared and thinly sliced
1 Red Bell Pepper, cleaned and thinly sliced
3 Green Onions, cut itnto 2″ pieces
1 T. Soy Sauce
Flour
Salt and Pepper
free drops Sesame Oil

Dredge chicken pieces in flour. Heat vegetable oil in skillet over medium heat. Add chicken, cover and cook 3-4 minutes. Remove chicken from pan and set aside. Stir in zucchini and carrot; season well. Cover and cook 6 minutes over medium heat, stirring occasionally. Add red pepper, green onions, soy sauce and sesame oil. Retuen chicken to pan, cover and cook 3 minutes. Serve.

Yield: 4 servings
Calories: 231
Fat: 7g
Fiber: 2.8g

4 (6-oz.) skinned chicken breast halves
2/3 C. fresh lime juice, divided
1/2 tsp. ground cumin
1/2 tsp. chili powder
1/4 tsp. salt
1/4 tsp. ground red pepper, divided
1 olive oil-flavored vegetable cooking spray
1 (16-oz.) package frozen corn with peppers and onions, thawed
2 tsp. chopped fresh cilantro
8 fresh cilantro sprigs (optional)

Place chicken in a heavy-duty, zip-top plastic bag. Reserve 1 T. lime juice; pour remaining juice over chicken. Seal bag; shake to coat chicken. Marinate in refrigerator 1 hour; turn bag occasionally. Combine cumin, chili powder, salt, and 1/8 tsp. red pepper in a small bowl. Remove chicken from marinade, discarding marinade. Sprinkle chicken with cumin mixture. Coat rack of a broiler pan with cooking spray. Place chicken, skinned sides down, on rack; broil 8 inches from heat (with electric oven door partially opened) 25 minutes. Turn chicken, and broil 15 additional minutes or until done. Set chicken aside, and keep warm. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add corn mixture and remaining 1/8 tsp. pepper; sauté until corn is lightly browned and tender. Spoon corn mixture onto individual serving plates; top with chicken. Drizzle with reserved 1 T. lime juice; sprinkle with chopped cilantro. Garnish with cilantro sprigs, if desired.

Yield: 4 servings
Calories: 237
Fat 4.1g
Fiber 1.5g

1 large red bell pepper, cut into 4 wedges
2 tsp. olive oil
4 (1/2-inch-thick) turkey breast cutlets (about 1 pound)
2 tsp. chopped fresh sage
1/2 tsp. salt
1/4 tsp. black pepper
1/2 cup (2 oz.) shredded part-skim mozzarella cheese
1/4 cup dry Marsala or Madeira
1/4 cup fat-free, less-sodium chicken broth
2 tsp. butter
Fresh sage leaves (optional)

Preheat broiler. Place bell pepper wedges, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes; peel. Heat oil in a large nonstick skillet over medium heat. Sprinkle turkey with sage, salt, and pepper. Add turkey to pan; cook 2-1/2 minutes on each side or until browned. Top each cutlet with 1 bell pepper piece and 2 T. cheese. Add Marsala and broth to pan. Cover and cook 45 seconds or until cheese melts. Remove turkey from pan with a slotted spoon. Bring Marsala mixture to a boil; cook until reduced to 1/4 cup (about 1-1/2 minutes). Remove from heat; add butter, stirring with a whisk until well blended. Serve with turkey; garnish with sage leaves, if desired.

Yield: 4 servings
Serving size: 1 turkey cutlet and 1 T. sauce

CaloriesL 239
Fat: 8g
Fiber: 1g

4 skinless, boneless chicken breast halves cut into 1 1/2 to 2 inch cubes or strips
1 T. fajita seasoning
1/4 tsp garlic powder or 1 fresh clove, chopped
1 C. Salsa
1 can drained and rinsed black beans
1/4 cup light sour cream
1 cup light or 50% less fat shredded cheddar cheese

Preheat oven to 350 degrees. Spray a large skillet with non-stick spray. Over medium low heat, cook chicken sprinkled with fajita seasonings and garlic powder until browned and cooked through. Transfer chicken to a large bowl. Add salsa, beans, salt and light sour cream. Transfer to a 2 quart baking dish. Sprinkle top with cheese. Bake for 30 minutes or until cheese is bubbly and lightly browned. Let cool for 5 minutes.

1 T. sugar
1 T. low-sodium soy sauce
1 T. chopped peeled fresh ginger
1 tsp. ground cinnamon
1 tsp. pepper
1/2 tsp. fennel seeds, crushed
1/4 tsp. salt
1 garlic clove, crushed
4 (4-ounce) skinned, boned chicken breast halves
2 T. all-purpose flour
1 large egg white, lightly beaten
2 T. sesame seeds
2 tsp. vegetable oil
2 T. water
1 T. fresh lemon juice
1 T. low-sodium soy sauce

Combine the first 8 ingredients in a large zip-top plastic bag, and add the chicken. Seal bag and marinate in refrigerator 8 hours. Remove chicken from bag; dredge in flour. Dip chicken in egg white; sprinkle with sesame seeds. Heat the oil in a large nonstick skillet over medium-high heat. Add chicken, and cook 4 minutes on each side or until done. Combine the water, lemon juice, and 1 T. soy sauce, and drizzle the mixture over chicken.

Yield: 4 servings
Serving size: 1 chicken breast half and 1 T. sauce

Calories: 211
Fat: 6g

4 skinless, boneless chicken breasts
1 C. Heinz Salt-Free ketchup
12 oz Diet Soda

Layer chicken at the bottom of a skillet. Pour the ketchup and soda over the chicken. Bring to a boil, then reduce heat. Cook covered 30-45 minutes or until chicken is cooked through.

2 lbs chicken pieces, skinned
1 oz breadcrumbs
1/2 tsp. paprika
1/4 tsp. salt
1/4 tsp. thyme
1/4 tsp. marjoram
1/4 tsp. celery seed
Black pepper to taste

Mix all dry ingredients together in a large bowl. Brush chicken pieces with water to moisten. Dredge the chicken pieces with the mixture and arrange on a non-stick baking tray. Bake at 375 degrees for 45 minutes until crisp on the outside and cooked inside.